Work after a weekend of competing

9/24/18 MONDAY CROSSFIT

A. Back Squat (1x10 60%, 2x8 70% TEMPO)

Set of 10: first 5 reps at TEMPO (3 seconds down + 3 seconds hold at the bottom) last 5 reps for speed

Sets of 8: first 4 reps at TEMPO (3 seconds down + 3 seconds hold at the bottom) last 4 reps for speed

B. Metcon (Time)

3 RFT:

20/16 Calorie Row
20 Thrusters 115/75
20 T2B

Read More
Snatches on Snatches

9/21/18 FRIDAY CROSSFIT

A.Snatch (3 Reps EMOM for 5 min)

60%
Squat Snatch
Does not have to be touch n go reps

B.Snatch (2 Reps EMOM for 5 Min)

70%
Squat Snatch
No touch n go

C.Snatch (1 Rep EMOM for 5 min)

80%
Squat Snatch

D. Front Squat (3x3 70%)

 3 seconds down, 3 second pause at the bottom

E. Metcon (AMRAP - Reps)

For Reps:
30 seconds work:rest  x 3 min

Wall Ball Shots 20/14

Read More
SPECIALTY CLASSES

9/10/18 MONDAY CROSSFIT

A. Back Squat (8 Minutes to work up to a HS)

Not a max test, just looking to hit a solid heavy single

B. Back Squat (85% x 2, 70% x 10)

Percentages are based off of today's heavy single

C. Metcon (Time)

3 RFT:

10 DB Floor Press 50/35
12 Cal Row
14 Pull UpsPull Up Scale = decreased pull up reps or  Ring Rows

11 minute time cap

Read More
FRIDAY NIGHT LIGHTS!

9/7/18 FRIDAY CROSSFIT

A. Snatch Grip Push Press + OVH Squat  ([1+2] x 5 )

2 second hold at the bottom of each squat

70-80% of 1RM Snatch

B. Metcon (AMRAP - Rounds and Reps)

AMRAP 10:

50 DU
20 Push Press 45/35
10 Back Extensions 45/35


FRIDAY NIGHT LIGHTS

Metcon (AMRAP - Rounds)

In Teams of 2:

AMRAP 7

100m Sprint (only send 1 partner)
5 Burpees to a plate each partner 45/25
10 Plate Ground to Overhead each partner 45/25
5 Pull Ups each partner

60 seconds Rest/Transition

AMRAP 7

200m Row Sprint (only send 1 partner)
5 MB Cleans each partner 20/14
10 WB Shots each parter 20/14
5 T2B each partner

Read More
TEAMS OF 3!

8/18/18 SATURDAY CROSSFIT

Metcon (Time)

30 minute time cap
In Teams of 3:

Complete 250 Squat Cleans

*Every 5 minutes starting at 0:00:
45/30 Cal Row + 30 Pull UpsWeights

Increase Every 50 Reps:

95/65
115/85
135/95
155/115
185/135

Read More
Amanda Street